Help with Quad hops

[JamesLinn]

Hi Everybody,
I have been doing BodyFlow for about three months now, just a beginner
to be sure.

I really Like quad hops. I find if I am fatigued, I can do some quad hops,
and I feel really energised.

My question is this:

When I perform quad hops moving forward and I want to do a quad switch, should I stop the forward motion first, go deeper in the spring and then quad switch, or should I try to convert the forward momentum into a circular path to quad switch?

Another question I have is:

Does anyone have any suggestions on increasing endurance in quad hops? Some type of ladder or grease the groove routine would be great.

Thank you in advance for all your help,
Sincerly,
James Linn

[Dan Chomycia]

James,

You should experiment with which way you like best.
You are now entering the realm of Kenetic Chains.
When you combine exercises there are no hard fast rules, you may even find a completely new way on your own. :idea:

As for endurance Quad Hops I tend to think that it will come with time spent doing them.

[Scott Sonnon]

Dan gives solid direction regarding creative freedom.
When I perform quad hops moving forward and I want to do a quad switch, should I stop the forward motion first, go deeper in the spring and then quad switch, or should I try to convert the forward momentum into a circular path to quad switch?
I find the later to be more efficient.
Does anyone have any suggestions on increasing endurance in quad hops? Some type of ladder or grease the groove routine would be great. If you work 5 sets of 20 spread individually throughout the day, in 3 weeks, you'll notice dramatic changes in your Quad Hop endurance.

[JamesLinn]

Thank you both for the help.

I enjoy doing my practice throughout the day.

It's funny how such hard exertion can make me feel so energised.

I'll be "hopping" to try your set out tomorrow :lol:

Thank you for your time,
Sincerly,
James Linn

[admin]

James,

In addition to the coaches' excellent advice, I'd just like to add that when you find the way to do Quad Hops with the least amount of energy (efficiently effective), regardless of how you change/merge them into other directions or exercises, you will have discovered the optimal/'right' form or groove. It's really a matter of exploration and discovery...sort of like riding a bicycle...once you 'get it' you'll never loose it. :)

[Scott Sonnon]

Speaking of Michael - check out his article on Quad Hops in Issue 7 of CST Magazine (http://www.circularstrengthmag.com/17/gannon.html)!

[nafs65]

James,

I'd be interested to know how this goes for you.

[JamesLinn]

Hi Everyone,
I'm into the third day of my Quad hop GTG routine.

I already feel more endurance and fluidity.

Two things that suprised me though:

When I do regular pushups, I feel like I want to do a clapping pushup.
Very explosive, really powerful feeling.

Also, I feel this routine is hypertrophic!! I'm at the same bodyweight [91 kilos] but I am certainly a bit more muscular.

Hmmmm..... this could be leading me somewhere :lol:

I will continue to post my results.

Coach Sonnon, should I try to time my quad hops and reduce the time?
Kind of pattern them like your Double D march?

In other words, should I try to do more quad hops in a certin time frame?

Thank you for your time,
James Linn

[Doug Szolek]

James,
I had an affair with Quad Hops over the summer, and it dealt with a lot of what you're going through.

While I was working at an RV factory back in Pennsylvania, I'd use the entire morning and afternoon break for Quad Hops. I started out doing 10 per minute for all 10 minutes of the breaks, and then as it got "easy" I'd add a rep per minute. I only did this on Mon, Wed, and Fri, needing Tues, and Thurs, to recover / do pullups during break. I can't remember how high my reps got before I moved away from that state, and that job but I do remember plenty of odd looks from co-workers :P

And about your muscularity, it is a definate side effect of high rep Quad Hops, enjoy it.

[JamesLinn]

James,
I started out doing 10 per minute for all 10 minutes of the breaks, and then as it got "easy" I'd add a rep per minute. I only did this on Mon, Wed, and Fri, needing Tues, and Thurs, to recover / do pullups during break. .
Coach Szolek,
Thanks for the reply.

I'll probably try your plan after I finish this three week ladder.

Did you find that the Hops would energise you during your break?
I feel really great after my hopping session.

I am wondering what is the shortest recovery time between sessions to still get the "energised" effect.

Sincerly,
James Linn

[Doug Szolek]

I'm loving your enthusiasm James :D

Yes, I definately fealt "up" after the sessions. As far as recovery, I'd let your energy, gut, DOMS, and performance be your guide. Work 'em as often as you can, and if you can't then don't.

Get back to me directly when you're done with this cycle and I'll share my version of
:twisted: Twisted Quad Hops :twisted: they will make you cry, tears of painful pleasure and on the plus side they'll add measurable height to you standard Quad Hops.

[JamesLinn]

Get back to me directly when you're done with this cycle and I'll share my version of
:twisted: Twisted Quad Hops :twisted: they will make you cry, tears of painful pleasure and on the plus side they'll add measurable height to you standard Quad Hops.

Coach Szolek,
Thanks for the reply,
I certainly want to try the "Twisted Quad Hops" I'm sure they are every bit as Evil as you say.

BTW, what is "DOMS" an acronym for? Sorry, I'm acronymically challenged :lol:

Thank you for your Time,
James Linn

[Doug Szolek]

Delayed Onset Muscle Soreness

usually hits a day and half to two days after the event that triggered it. Usually pretty painful.

[JamesLinn]

Delayed Onset Muscle Soreness

usually hits a day and half to two days after the event that triggered it. Usually pretty painful.

Duh!!!!

Thanks Coach. Sheesh why are acronyms so easy in aftersight?

As far as painful goes "Pain is good, extreme pain is extremely good." :shock:

Thanks for all your help,
Sincerly,
James Linn
ps

I recently realised that Quad Hops are:
a self contained,variable resistance,full body,plyometric exercise

Now that's a mouthful

[JamesLinn]

I have been doing the quad hops routine Coach Sonnon suggested.

Besides general endurance a really strange thing happened today.
I was hopping along and realised I was not breathing hard.
I felt my muscles starting to fatigue, but my breathing was slow and regular.

I found I could even take a big breath. It was almost like my breathing was a separate unit. I have never experienced this feeling before.

Has anyone had a similar experience?

Thanks for looking,
James

[J.H. Myers Jr.]

James:

Check out my War Machine training post in the Training Logs area here.

Many of my routines involve the Quad Hop, stationary and in motion or a combo of the two. Mixed with CB and KB, your QH will advance at warp speed.

Don't forget, never land stiff armed, and always exhale on the down and let air flow in as you rise. (but don't force air in, let it flow.)

Jack.

[JamesLinn]

James:

Check out my War Machine training post in the Training Logs area here.

Many of my routines involve the Quad Hop, stationary and in motion or a combo of the two. Mixed with Clubbell® and KB, your QH will advance at warp speed.

Don't forget, never land stiff armed, and always exhale on the down and let air flow in as you rise. (but don't force air in, let it flow.)

Jack.

Will do Jack!
Thanks for the advise,
James

[Jrichardson]

For me, the quad hops seem to be ALL breathing. I used to notice that "disjoint" between my breathing and the exercise, but soon enough I started to feel as if the breathing, and the attendant collapse of the ribcage and pelvis, is what drives the whole movement.

[JamesLinn]

]For me, the quad hops seem to be ALL breathing. I used to notice that "disjoint" between my breathing and the exercise, but soon enough I started to feel as if the breathing, and the attendant collapse of the ribcage and pelvis, is what drives the whole movement.

I use performance breathing when I quad hop, so I normally exhale on the compression. I noticed the other day that I could easily take a relaxed full breath while I was hopping. Really neat feeling.

Thanks for the reply,
James Linn